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Suggestions for Great Vegetable Snacks

Hello all

I generally have no problem getting my 5 to 7 servings of fruits and veggies in but every so often I fall short, mostly when I am busy or for lack of planning.

Fruit is easy to grab on the go, and I often bring a vegetable based soup to work or some veggies and dip, but I am wondering if anyone out there has any great ideas for easy to make, or take to work veggie snacks that don't involve veggies and dip or veggie soup.

Any suggestions would be greatly appreciated and thanks in advance.

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  1. Good question.

    These aren't super easy to make, but they're tasty...
    try putting a spoonful of chicken or tuna salad into a lettuce leaf for a "lettuce wrap". Throw a couple in a tupperware and keep them in the fridge or a personal cooler pack.

    Also, I do frittata a lot, which is really good at room temp. You can really use any veggie with the eggs, but asparagus is awesome.

    Over on the special diets board, folks are getting me hungry for caprese salad made with mini mozz balls, grape or cherry tomatoes, a little EVOO and S&P.

    1. We make chard or kale fritters with almost embarrassing frequency. They end up being a go-to quick breakfast or snack for my hub to grab for work, and they freeze well, so when I feel like making a big batch, I stock up. Easy to thaw and reheat in the toaster oven, or, really, they don't fare too badly in the microwave as long as you don't expect that crispy factor.

      My general ratio is two big bunches of chard, stems and all (I do stem the kale if I use it), chopped, one diced onion and a few cloves of garlic sautéed down. I chop again after that's cooled (you'll have around two cups of the chopped chard/onion/garlic mixture at this point) and mix in a couple of eggs and about 1/4 cup or so of chickpea flour, some S&P (you're looking for a thickish-oatmeal texture). If I have herbs that need using, they go in. Fry them in your oil of choice. I get around 10 3" patties from this amount. We serve them with whatever sauce is pushing our buttons at the time: aioli, some variety of vinaigrette, an herb buttermilk dressing (<-- this last is my personal favorite).

      Tasty way to pack in a lot of greens.

      3 Replies
      1. re: cayjohan

        Thanks Cayjohan, have you ever tried to bake them?

        1. re: delys77

          I never have tried baking, no, but not for any other reason than I have just always fried them. I would think that if you used a well-oiled preheated sheet, it might work out just fine...I might have to try that. Bear in mind that this mixture tends toward the non-firm end of the patty scale, so I'm thinking that they might get spready and be difficult to brush with oil on the topside? Hmm...this sounds like another experiment looming...you have me thinking: I wonder if they could be baked in muffin tins?

          1. re: cayjohan

            Muffin tins, that is a very good idea indeed. I had the same worry about spreading in the baking pan, but a muffin tin would rectify that. The only risk there is having them a bit runny in the middle, but if you were very cautious in filling your tray so each muffin wasn't pretty small you would likely be ok. I may have to try it also.

      2. Sugar snap peas lightly steamed and tossed with a touch of soy and sesame oil. Fine at room temperature.

        Carrot muffins.

        Pickled veggies! This is my favorite: http://www.epicurious.com/recipes/foo.... In general, I never worry about canning, etc. I just do a quick brine and keep in the fridge.

        Tiny pieces of cauliflower, roasted low and slow. I'll eat a whole head at once, and they too are fine at room temperature.

        Kale chips.

        Veggie chips you buy at the store.

        1. I like sliced cucumbers and jicama with Tajin fruit seasoning, or lime juice with a touch of cayenne and salt.

          2 Replies
          1. re: boogiebaby

            I've had this, and it's a great easy snack.

            1. re: mike0989

              Hm, I don't think I've ever seen Tajin fruit seasoning in Canada. Is it usually in the spice aisle?

          2. Roasted veggies served cool/cold -- asparagus, carrots, cauliflower as sweetpotater suggested, broccoli, etc. Just roast with olive oil, salt, pepper (or vinaigrette).

            Cucumber, tomato, onion salad - slice/cube as desired, add chickpeas, feta, olives if desired, and mix w/a gentle vinaigrette or Greek-style dressing. Quick to put together and keeps 2 nights in fridge.

            1. Great suggestions all.

              Thanks very much

              1. You can try one of the various à la Grecque recipes out there. Thomas Keller has good one. Here is one from Food & Wine to give you an idea.


                1 Reply
                1. re: mike0989

                  You know I've made only one à la grècque preparation before and it was a Julia Child recipe with mushrooms. Unfortunately that is when I discovered I only like mushrooms when they are seared and sauteed till crisped. That said, now that I think of it lots of other vegetables might definitely benefit from this type of preparation.

                2. Steamed vegetables cold, especially asparagus, broccoli, and green beans, with a squirt of lemon.

                  Marinated vegetables, especially roasted peppers and thinly sliced celery root.

                  Cold frittata, loaded with vegetables.

                  1. I wanted to add another favorite: sauteed/stewed greens. I'll make a big batch and we'll be able to use them multiple ways: warmed as a veg with dinner, added to stews, etc., but for your use, bring a container of chilled greens and eat with a fork. Toss a wedge of lime in before you close the container the morning of/night before, for squeezing.

                    Rich and refreshing at the same time. Swiss chard, beet greens, kale, spinach, arugula, collards/mustard greens, all work well.

                    Check teeth for dreaded 'greenybits' afterwards. ;)

                    1. Baked kale chips. Strip kale off stems and trim into bite size pieces. Toss with olive oil, salt pepper and any other spices you might like. I usually add garlic and onion powder. Spread on a baking sheet and put into a 325 oven and the stir every 15-20 minutes. Bake until they're crisp. Let cool and bag up in quart ziplock bags. Kids eat them like they were potato chips.

                      1. If you steam baby spinach and baby kale, you can eat about 1 serving per bite and it takes the pain away from having to come up with different ideas. Just throw some sundried tomatoes and a splash of nonfat dressing on top, maybe some chicken breast, and you're done.

                        1. I make batches of sautéed spinach and onions made with a heavy dash of red pepper flakes. This is great added to sandwiches or added to an omelet.

                          I make all kinds of quiches with veggie-asparagus, spinach, broccoli, caramelized onions. You can mke individual ones to freeze and reheat at work or make a whole and slice and freeze slices

                          Grilled thick slice of portabello mushrooms topped with shaved parmesan is a great meaty snack or can be made into a sandwich.

                          Kale chips keep well in an air tight container.

                          Roasted veggies tossed with olive oil and vinegar are great for snacking- I love roasted carrots, broccoli and cauliflower.

                          Baked potato topped with salsa

                          Barbara Kafka's Sichuan green beans. Great cold, I can snack on these all day every day.

                          cold cucumber and onion salad- toss cucumber and red onions with champagne or sherry vinegar. The longer you let it sit the sweeter the onions get.

                          Toss grape tomatoes with fresh basil, chunks of fresh mozzarella and a little olive oil. Perfect for nibbling

                          1. Just though of another. Now thats its summer I love a veggie heavy, vinegar based pasta salad. So nice on a hot day.